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To do this exercise, start out by holding a kettle bell in each hand.  Tighten up your core as you sit down on a balance ball.  Your legs should be straight and kept in the shape of a V.  Keep your abs, glutes and thighs engaged as you bring both weights up until your wrists touch your shoulders.  Now lower the weights to the sides and then bend at the waist to lower them to the floor.  Repeat the entire motion for 2 sets of 12 repetitions to start.

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To do a weighted plie squat on a bosu ball, start by holding a kettle bell with one hand.  Place it up on your shoulder, completely bending your elbow.  Keep your entire arm close to your body.  Now point your toes to the sides and spread your feet about four feet apart as you place one foot on the bosu ball.  Keep your abs clenched as you bend your knees until your thighs are parallel to the ground.  Now come back to a standing position.  Repeat the movement for 2 sets of 12 repetitions (on each arm and leg). 

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Here’s a different way to do a traditional squat.  Begin by holding a kettle bell with one hand up on your shoulder and make sure that your elbow is bent and held close to your body.  Squeeze your abs as you slowly step onto a bosu ball.  Your feet should be shoulders width apart as you bend at the knees to slowly do a squat.  Use your abdomen, buttocks and legs to help keep your balance.  Lower your glutes to where your thighs are parallel to the ground.  Now come back to a standing position.  Repeat the movement for 2 sets of 12 repetitions (on each arm). 

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Try this exercise to build strength in your back and abs.  Begin the exercise by holding the weight in your left hand.  Tighten your abs and carefully sit down on a balance ball.  Place your right forearm on your thighs.  Make sure to keep your arm straight as you bring the weight up to your shoulder and then lower it towards the floor again.  Repeat the motion for 2 sets of 10 repetitions (on each arm).

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